Warm Up: 2 laps around the track then onto the clock for 12 SSH IC, 11 SSH IC, 10, etc etc
The Workout: The Clock Starting with 12 and working to 1 or vice versa • Merkins • Tricep extensions (with rock) • Squats • Curls (with rock) • WWIIs • Monkey Humpers • Should Press (with rock) • Hillbillies IC Total 78 movements for standard counts
Mary:
Announcements:
Prayer: Celebration of marriage, travel mercies, career direction and guidance
Did you know that Dumbo was Walt Disney’s favorite movie he made? Seems like a fitting place for YHC’s virgin Q. Thanks for the opportunity to lead you 31 Pax.
EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks
Warm Up: Quick mosey through the half pipe and back to the parking lot. PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO
The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner. Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII. Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side. For round 2 we replaced the 20 WWII with Al Gore for a 20 count.
Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields. With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence. We did two rounds of this.
Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT. We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!
Announcements: Check Slack/Facebook. F3 Dad’s Camp registration opens soon.
Prayer: Moby’s father, Double D and his family.
YHC finished the morning with a few words about Lent. During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God. That corresponds with this week QSource topic (The Jester) as well. We all have things that keep us from being as close to God as we could be. I challenge all of us to spend some time thinking about what they are for you and committing to work on them. YHC took us out.
Thanks again for the opportunity to lead you men. I will do better next time!
Perfect gloom weather this morning. YHC got there early to set out some cones and floor ladder to get back to some agility work. Four PAX was in attendance. Let’s do it.
Warm Up:
Lap around track with high knees and butt kickers
Square up
SSH x25 IC
Mtn climbers x25 IC
Matt Biondi’s x25 IC
Finkle Swings x10 IC each leg (the laces were in)
The Workout:
Ladder drills with cones at the end
– 10 squats before drill
– 10 diamond merkins after drill
– 4 rds feet – 1 rd hands
Obama 44th POTUS – bear crawl 4 hand steps then 4 merkins (11 times)
Plenty of time on YHC’s garmin so we decided to repeat but with a twist.
Crab walk 4 hand steps then 4 big boy sit ups (11 times)
H1N1 said we can call this the Obama AND Michelle
Mosey over to the rock pile
Rock curls for 5 mins
– AMRAP for 45 secs on, hold rock 15 sec rest, R&R
Jello arms to follow on the mosey back to warm up area
Mary:
Not So Lazy Boys (10 sec count back, then right, then left, then back)
Side star crunches, knee up x10 IC, switch sides
Exaggerated LSF x20 IC
6 inch cork screws x20 IC
Name-o-Rama was totally skipped this morning. Guess we all knew each other well and didn’t think about it.
Announcements:
Q school next Thursday @ 6:30 Womble Park Ampitheater, slack and FB has the rest
Prayer:
FedEx family, 9 yr old passed away last week, H1N1 travels, Norm training 12 weeks this summer, Norm’s friend passed away from HS, Cupid’s grandma recovery
PAX discussed starting a 3-5 mins wrap up at end of each workout to discuss nutrition with help of Banana Seats M. More details to follow.
Cupid will have the VQ next week with some H1N1 assistance. Way to step up so quickly.
Great work out there. Getting those beach bodies started now will pay off in a couple quick months.
BS Out!
*Image does not indicate a book endorsement. Never read it but the cover works.
Warm Up: High Knees, Butt Kickers, “togetherness” jog up Sportsmanship way.
The Workout: Following the great Wrightsville race of 2019 there was mumblechatter about soreness and a desire to continue resting. R4TJ arrived as it always does an a gloomy Wednesday morning and it managed to headlock a few PAX that were on the fence about getting back on their legs. What better for those weary heads and legs than a good old-fashioned run. Hair of the Dog… Am I right!? We returned to the Little Dipper for a 5 mile jaunt with varying goals/paces to suit. Due to the upcoming Tobacco Road Half and some time constraints some chose to modify, repeating something similar to the last week’s episode of R4TJ (see: https://f3southwake.com/2019/03/06/r4tj-stay-right-4-wrightsville/) We picked up a Bernie on the way as we passed Town Hall… Surprise!!!
Mary: Um… was she on the run with us? Oops…
Announcements:
A Call for Speedwork: SlideRule is looking to start training for a fast 10k and would like to find/explore opportunities for more speed work. Yogurt shared that he has been running the ramps on repeats following Paradise City and R4TJ. R4TJ is also open to guest Qs and/or ideas on how we might incorporate more speedwork.
Triathlon: If you havent caught it there is a slack channel dedicated to Triathlons. We discussed the target Sprint Tri at Harris Lake June 1 and the possibility of some non-AO/direct F3 opportunities to do some training in the pool, on the bike, and on the run (speedwork included). Join Up! See you in the gloom, pool, and maybe even in the daylight.
Prayer: Prayers for Shredder, prayers for Bernie as he tackles his Full this weekend, prayers out to the rest of the Tobacco Road Marathoners as well.
16 pax showed up on brisk 34 degree day. 8 for EC. Was a pleasure to lead this am. Thanks for the support.
Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12. 7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile. Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.
Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.
I apologize id I missed something
March 11, 2019 / Mutiny/ QIC: Fedex
Pax: Norm, H1N1, Modify, 16-Bit, Cupid, Messi, Potts, FedEx
Warm Up: After a lap around the track, Pax circled up for
– SSH x 25
– Fozio Arm Circles 10F/ 10R
– Imperial Walkers x 10
– Hillbillies x 10
– Stretches
– Monkey Humpers x 10
The Workout: Told the Pax that we will start with high knees and that every time your QIC says “down” we do a burpee. We start off slow but I don’t think the PAX was very happy when I said “down” three times in a row! Twice! After we caught our breath we did 10 shoulder tap Merkins in cadence. We mosey to the parking lot to bear crawl 3 parking spots then crawl bear back and do a squat twist to the R/L. Told Pax that we will do this 10 times OYO but had to call an audible half way through because of all the chatter. After catching our breath again I told the Pax that we would be doing a lunge, squat then burpee all the way down the parking lot. We mosey to the playground for 2 sets of pull-ups x 10, swing crunches x 10 ( like TRX but your feet are on the swing), and star jumps x 10. We finished with dips, urkins, derkins and sprints and then an Indian Run to the tennis courts for Mary.
Mary:
LBC x 10
Americian Hammers x 10
Knee Crunches x 10
Have a Good Day
Announcements:
Break the Silence 5K Walk/ Run
Run the Quay
Prayer:
Potts friend from HS fire department that passed away from rare cancer
Cupid’s Grandmother who’s had 3 surgeries
Stargazer, one of Fedex twins, is going through a difficult time right now
Warm Up:
11 PAX Got Stronger @Nutcracker Today
Quick Mosey
25 count SSH
15 count Hillbillies
15 Count Imperial Walkers
15 count Windmills
15 count Daisy Pickers
20 count Seal Claps
20 count T-claps
20 count Sir Fasio Arm circles
The Workout: 4 Station cement blocks
Station 1: 15 Irkins, 15 Derkins, 15 Dips. Bear crawl to Station 2
Station 2: 15 Lion Kings and 15 Wonder Bras. Butt kickers to Station 3
Station 3: Colt 45’s & 15 Briefcase lifts on both sides. Sumo Squats to Station 4
Station 4: 15 Block-a-docks & 10 Louganis. High Knees back to Station 1.
Rinse and Repeat
Mary:
20 Box Cutters
20 Plank Jacks
6 rounds of Captain Thor(or thereabouts)
20 Crab Cakes
15 Homer to Marge
15 Pickle Pounders
Announcements: Check Slack and Facebook
Prayer: Crablegs, Moby’s Dad, Shredder and Buford
13 PAX came out for an “As Seen on TV beatdown”. There were no Slap Chops, Snuggies, or Shake Weights, just ShamWow and YHC leading the PAX. 4 PAX for EC and Full House’s 2.0 (FNG) joined us for the Main Event. Welcome Halfway House!
EC: ShamWow!, Dahmer, Maybelline, Warbucks
Warm Up:
High knees across parking lot, butt kickers coming back.
SSH x50 IC
Daisy Pickers x10 IC
Hillbillies x15 IC
Mountain Climbers x15 IC
Downward Dog
Right of Left/Left over Right
The Workout:
A quick safety disclaimer and we mosey’d down the street to Sunrise. Plank hold and SSH x25 IC for the 6.
Partner up. Start in middle of lot for 11’s. Pattycake merkins in middle. Partners run to opposite ends of lot for burpees. YHC had more planned, but called an audible to get PAX back for Mary. Mosey back to start with 1 stop along the way for tempo dips x25 IC.
Mary:
Down dog holding for the 6
Shoulder Taps x10 IC
Homer to Marge x15, x5R, x5L
Freddie Mercury x25 IC
WWII’s x20 IC
Have a nice day
Announcements:
See social media.
Prayer:
Quick recovery for Shredder. Passing of Atlantic Beach Fire Chief Adam Synder. Puddles mentioned F3 Carterico may do a CSAUP in his memory.
2 for EC at 0505, standard 2.15 mile out and back to the 55 pole.
Warm Up: On the jog for standard w/u loop (0.4 mile or a shorter modified route) and circle up in the lot. We did a building set for w/u and started first with arm stretches. Moved on to doing sets of 2 w/u exercises. Windmills/Good Mornings. Fazio Arms front/back. Squats/Mt. Climbers.
The Workout: On the jog to the back lot of the library with a short stop to pick up rocks. Set up shop and this is how it went – sets of exercises, did 1 set of each of the 2 either IC or count, did rounds no rest, then a 10 count, then 2 more rounds. Then Bear Crawl a bit and up and jog rest of way across lot and plank hold for the 6 then a 10 count. Together we did SSH ICx30. Jog back to rocks. Wash, rinse repeat. Sets were as follows:
Curls/Overhead Tris
Ground Pounder/Weighted Squats
Wonder Bras/Bus Drivers
Returned the rocks on the jog back to start
Mary: LBC/low slows/Homers/American Hammers – 2x through the set
Announcements: Check slack or facebook
Prayer: Moby’s family, Coal Ash wife’s friend who suffered a loss from pancreatic cancer, unspoken and YHC took us out.
EC: Dawgpound, Cowboy, Emeril, Dumbo, Skidmark, Full House, Yogurt
Warm Up:
Stroll around the parking lot. Making various stops for the following exercises.
30 Cadence Count Side Straddle Hops
20 Cadence Count Good Mornings
10 Cadence Count Hairy Rocketts
10 Cadence Count Sprinkler
10 Cadence Count The Chinook
10 Cadence Count Daisy Pickers
The Workout:
1 round
Bottom of the Ramp
Jack Jack Webs from 1 to 7; 1 merkin, 1 plank jack, 3 air presses
Up the Ramp
El Capitan – Halfway up the ramp
Box Office
20 Cadence Count Balls to the wall
15 Cadence Count Moroccan night clubs
15 Cadence Count Randy’s
Corner
Jump Squat holds – Jump squats and Al Gore Countdown from 10 to 1
Basketball Court
10 Irkins
10 Derkins
20 Dips
Ran to the bottom of the parking lot
Opposites attract — Bear Crawl 2 spaces, Crawl Bear 1 space
Mary:
Dolly
Homer to Marge
Gas Pump
Homer to Marge
Hundreds. We tried. Need to work on this one
Homer to Marge
Absolution
Yoga Stretches
Downward Dog
Runners Pose
Pidgeon Pose
Announcements:
Tobacco Trial race Sunday or is it Saturday. There is some confusion amongst the pax.
Dumbo Virgin Q at Disney this week.
ShamWow! and Aquaman going for the Fritter… They will love Friday
Prayer:
All pax recovering from injuries. Shredder and Buford
Crablegs
Crablegs friend, from North Raleigh, passed away